Resist the urge to stuff yourself

November 23, 2005|KAREN RIVERS Tribune Staff Writer

One minute you're sure you need another round of mashed potatoes. The next, you're sprawled out on the couch, groaning, wondering why the heck you ate so much. Going overboard at Thanksgiving may seem inevitable, but don't give up hope. Registered and clinical dietitian Julie Panis of the St. Joseph Regional Medical Center can offer a few quick tips on how to keep the gorging under control. If you don't want to calculate every calorie on your plate, try these simpler solutions. Eat some vegetables as a premeal snack. Having a few bites of something healthy beforehand can fill you up a bit and help you eat slower. That way, if you don't eat the big meal until early afternoon, you won't be starved and ready to inhale. Have a little bit of everything. If you tell yourself no stuffing and then overload on bread instead, it won't do you any good. Take a moderate portion of all that's offered and you won't feel deprived. Don't underestimate aesthetics. Creating a good presentation on your plate can improve how you feel about your overall meal. Not only are greens nutritious, they also add color to any plate. Making small changes can reduce your fat intake. White meat, for instance, has less fat than dark meat. If you want to put butter on your roll, try leaving your vegetables plain. Don't neglect your personal health issues just because it's the holidays. If you have high blood pressure, don't forget that store-bought stuffing can be high in sodium. If you're trying to lose weight, remember that pigging out on one day can really disrupt the rhythm you've got going. Still, Panis stresses that when you sit down to Thanksgiving dinner, there's no reason you can't enjoy yourself. Her best piece of advice? "If you want a piece of pumpkin pie, have a piece of pumpkin pie." Staff writer Karen Rivers: krivers@sbtinfo.com; (574) 235-6442